CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up AMRAP x 4 MINUTES :20 Bike 10 Alt. 90/90 Hip Rotations 5 Air Squats INTO… 9-6-3 Wall Balls Box Jumps Cal Bike Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Front Squat) (Score is Weight) Week 1 of 11 Workout “SUGAR,...Read More
CrossFit Mettle and Honor – CrossFit Warm-up AMRAP x 7 MINUTES 5 Scap Pull-Ups 5/5 Elbow Punches 5 Kang Squats 10 Box Step Overs Strength Front Squat (6-4-4*) *Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week. (Score is Weight) Week 5 of 9 Workout Metcon (AMRAP –...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up 400m Run or 2:00 Jump Rope Then Immediately Into… 3 ROUNDS FOR QUALITY 10 Good Mornings (Bodyweight) 5/5 Kettlebell Romanian Deadlift (Light) 10 Russian Kettlebell Swings (Light) 5 Up-Downs Strength Deadlift (ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Deadlift) (Score is Weight) Week...Read More
CrossFit Mettle and Honor – NC FLEX Warm-up NOTE — No additional work today. Use today as an active recovery day. BODYWORK WEDNESDAY ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk,...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 3 ROUNDS FOR QUALITY 2:00 Cal Row 50 Alt. Bicycle Crunches 1:30 Cal Bike 30 Sit-Ups 1:00 Cal Ski 10 Strict Toes to Bar (No Measure) GOAL: QUALITY | RPE 4-5 — Heavy/ sprinty Metcon workout and a real challenging workout on Friday so...Read More
CrossFit Mettle and Honor – CrossFit Warm-up 3-4 ROUNDS (Time Permitting) :30 Row @ Mod Pace 10 Lunge + PVC Pass Through* 8 Up-Downs 6 Push-Up to Pike *Rnd 3+4 complete PVC Overhead Squats. Strength Metcon (Weight) EVERY 1:30 x 7 SETS* 1 Power Snatch + 1 Deep Hang Power Snatch *Start Moderate and build...Read More